Calculate calories burned during 40+ activities using MET (Metabolic Equivalent of Task) values. Enter your weight and duration, select an activity, and get calories burned per session. Includes weekly projection and activity comparison.
Enter your body weight in kg or lbs and the duration of the activity in minutes. Your weight directly affects calorie burn — heavier individuals burn more calories performing the same activity.
Browse 40+ activities across categories: cardio, strength, sports, outdoor, and daily activities. Each activity has a validated MET value from the Compendium of Physical Activities.
Calories burned, MET value, and equivalent food items are shown. A weekly projection calculates burn if you repeat this session 3×, 5×, or 7× per week.
MET (Metabolic Equivalent of Task) is a measure of physical activity intensity. 1 MET equals the energy expenditure at rest (~1 kcal/kg/hour). An activity with MET 4 burns 4× more calories than resting. Formula: Calories = MET × weight (kg) × duration (hours). MET values come from the Compendium of Physical Activities (Ainsworth et al., 2011).
Your body must move its entire mass during exercise. A heavier person does more mechanical work per step or stroke, burning more calories. A 90 kg person running at 8 km/h burns ~750 kcal/hour; a 60 kg person burns ~500 kcal/hour at the same pace. MET accounts for this by multiplying by body weight in kilograms.
MET-based estimates are accurate to within 15–20% for most people. Individual variation in fitness level, biomechanics, and metabolism causes differences. Heart rate monitors add ~10–15% accuracy. Metabolic testing (indirect calorimetry) is the gold standard but impractical for daily use. Use these estimates as a guide, not an absolute.
High-intensity activities burn the most: Running (MET 11–16), Cycling fast (MET 10–16), Rowing vigorous (MET 12), Jump rope (MET 10–12), HIIT (MET 8–14), Swimming laps fast (MET 10). Moderate burns: Cycling moderate (MET 8), Tennis (MET 8), Hiking (MET 6–8), Basketball (MET 8). Low burns: Walking slow (MET 2–3), Yoga (MET 3), Golf (MET 4).
To lose 0.5 kg (1 lb) per week requires a deficit of ~3,500 calories — achievable through a combination of diet and exercise. Burning 300–500 additional calories per exercise session, 4–5 sessions per week, creates a 1,200–2,500 weekly calorie burn from exercise alone. Combined with a modest dietary deficit (300–500 kcal/day), this supports 0.5–1 kg/week fat loss.
Yes — EPOC (Excess Post-exercise Oxygen Consumption), sometimes called afterburn, increases calorie burn for hours after exercise. High-intensity exercise (HIIT, strength training) creates the most EPOC — 6–15% additional calorie burn lasting 12–48 hours. This tool calculates exercise-session calories only; EPOC adds a further benefit not included in MET estimates.
